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Welcome to NTP 2012

Welcome to NTP 2012. Triathlon 101 Clinic - Agenda. Co-Leaders Four Pillars of Triathlon Heart Rate Training Clinic Schedule Website/Forum/Newsletters Mentors The big deal: the triathlon Q & A. Casey Creech Bryan Frank Will Grant. Rachel Magnus Travis Siehndel Pam Simmonds.

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Welcome to NTP 2012

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  1. Welcome to NTP 2012

  2. Triathlon 101 Clinic - Agenda • Co-Leaders • Four Pillars of Triathlon • Heart Rate Training • Clinic Schedule • Website/Forum/Newsletters • Mentors • The big deal: the triathlon • Q & A

  3. Casey Creech Bryan Frank Will Grant Rachel Magnus Travis Siehndel Pam Simmonds Your 2012 NTP Co-Leaders

  4. Four Pillars of Triathlon • Training • Equipment • Nutrition / Hydration • Rest & Recovery

  5. Pillar 1 - Training • Consistency • Goal of program is to get you working out regularly in all 3 disciplines • Flexibility • If you need to move a workout, do so! • Purposefulness • Each workout is intended to provide you with the endurance and skills to complete your first triathlon

  6. The 10% Rule • Never increase training volume by more than 10% per week • The training plan follows this rule which is why the workout times might seem strange

  7. Sprint - Month 1

  8. Olympic - Month 1

  9. Training Suggestions • If you move workouts around, spread the disciplines out • You may need to skip a workout, that is okay. Do not skip too often • 10 minute rule can be useful • Even if you do not do the whole workout, the most important aspect is just getting out there • Listen to your body!

  10. Swim Drills Intervals Typical: 10% warmup 20% drills 60% main set 10% cool down Bike Spin sessions Drills Intervals Just ride! Training Suggestions • Run • Track • Hills • Just run!

  11. Pillar 2 - Equipment • The VERY Basics - • Swim (swimsuit, goggles, pool) • Bike (bicycle, helmet, pedals, shorts, road) • Run (shoes, path) …stay away from cotton • The SPECIFICS at the Gear Clinic

  12. Pillar 3 - Nutrition / Hydration • Caloric intake • Fluid intake (ALWAYS have water available) • Performance foods • Performance drinks • The SPECIFICS at the Nutrition Clinic

  13. Pillar 4 - Rest & Recovery • 1 to 2 days of rest per week • Active recovery • Eating right for recovery • The need for sleep… … and a life!

  14. Heart Rate Training • Training program is heart rate based • Each workout is noted with “Zones” • Methods to determine zones: • Max heart rate • Rate of perceived effort/exertion

  15. Max heart rate: • Many methods to determine • The simplest: • 220 - (your age) = your max heart rate • The most accurate: • VO2 max testing (costs money)

  16. Heart rate zones • Zone 1: 50-60% of Max HR • Zone 2: 60-70% of Max HR • Zone 3: 70-80% of Max HR • Zone 4: 80-90% of Max HR • Zone 5: 90-100% of Max HR

  17. Heart rate zones • Zone 1: active recovery • Zone 2: light aerobic training • Zone 3: intensive endurance training • Zone 4: anaerobic threshold endurance training • Zone 5: all-out (will not be used in this training program)

  18. Rate of perceived effort (RPE) • Zone 1: very very light level of effort • Zone 2: very light to fairly light level of effort • Zone 3: “comfortably challenging,” conversations slight difficult • Zone 4: pace approaching what you would do for all out run for one hour • Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level)

  19. Heart Rate Training • You do not need a heart rate monitor if you use RPE, but monitors are helpful • Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts

  20. 2012 NTP Clinics Overview • Gear Clinic • Bike Buying • Swim Technique • Strength Training & Stretching • Nutrition • Running Gait • Bike Maintenance & Handling • Transition • Open Water Swimming • Pre-race Jitters

  21. 2012 NTP Clinics • Gear Clinic - Sunday, Feb 5 • Swim Clinics - (3 each day) • Saturday, Feb 11 (1 will be a beginner clinic) • Sunday, Feb 12

  22. 2012 NTP Clinics • Bike Buying Clinics - • Saturday, Feb 18 (DC - Dupont) • Saturday, Feb 25 (Bethesda) • Sunday, Feb 26 (Arlington) • Running Gait Clinics • Sunday, Mar 4 (Arlington) • Saturday, Mar 10 (Cleveland Park) • Nutrition Clinic - Sunday, Mar 18

  23. 2012 NTP Clinics • Bike Handling Clinic - Saturday, Mar 31 • Stretching Clinic - Tuesday, Apr 3 • Strength Training Clinic - Thursday, Apr 12 • Bike Maintenance - mid April • Transition - late April • Open Water Swim - Sunday June 3 • Pre-race Jitters Clinic - Saturday June 9

  24. 2012 NTP Special Events • Multisport World Expo - Mar 24 • Easter weekend - Apr 7-8 • Columbia BrickNic - Apr 29 • PeasantMan - Sunday, May 6 • Mother’s Day - Sunday, May 13 • Columbia Triathlon - Sunday, May 20 • Memorial Day weekend - May 26-28 • Training Triathlon - Saturday, June 2

  25. Website / Forum

  26. Newsletters • Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time) • Detailing: • Prior clinic wrap-ups • Upcoming clinics and group workouts • Future clinics • Merchant partner information • Tip of the week

  27. Mentors • We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes • Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want. • NTP Member Survey • Please fill out even if you do not want a mentor.

  28. Sprint distance: 0.8k (0.5 mile) swim 20k (12.4 mile) bike 6.7k (4.2 mile) run Cost: $110 (discounted) Olympic distance 1.5k (0.93 mile) swim 40k (24.9 mile) bike 10k (6.2 mile) run Cost: $165 (discounted) The Washington DC Triathlon • Sunday June 17, 2012

  29. NTP Happy Hour • Thursday Feb 9th at 6:30PM • Location: Arlington Rooftop Bar & Grill • 2424 Wilson Blvd. Arlington, VA 22201 • Metro accessible: Courthouse or Clarendon • Appetizers provided

  30. DCTriClub Gear • Sizing Kit available to try on • Jan 27 - Feb 5: Fresh Bikes, Arlington, VA • Feb 5: Revolution Cycles, Clarendon VA • (NTP Gear Clinic) • Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD • Recommend going just to figure out your size. No obligation to buy something now.

  31. Questions? Email: ntp@dctriclub.org

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